No need to load. Try 5g a day and drink your fluids. Its personal preference and not magic; don't expect your lift to jump up. Also, you need to increase your calories and log your lifts (if you aren't already).

No need to load. Try 5g a day and drink your fluids. Its personal preference and not magic; don't expect your lift to jump up. Also, you need to increase your calories and log your lifts (if you aren't already).

No need to load. Try 5g a day and drink your fluids. Its personal preference and not magic; don't expect your lift to jump up. Also, you need to increase your calories and log your lifts (if you aren't already).

Monohydrate works.....loading and not loading will gain same results however loading gives u faster results about by 6-9 days earlier then not loading you can check many scientific journals to confirm. But loading requires much more effort and much higher water consumption. Creatine mono is always after a workout other then when loading. Taking it before can cause you to use it as energy rather then saturate your muscles. ON, Allmax hell u can get mono from walmart just make ur ur ingredient reads CREATINE MONOHYDRATE 5gms and don't buy some bs that says "proprietary blend" best of luck

Monohydrate works.....loading and not loading will gain same results however loading gives u faster results about by 6-9 days earlier then not loading you can check many scientific journals to confirm. But loading requires much more effort and much higher water consumption. Creatine mono is always after a workout other then when loading. Taking it before can cause you to use it as energy rather then saturate your muscles. ON, Allmax hell u can get mono from walmart just make ur ur ingredient reads CREATINE MONOHYDRATE 5gms and don't buy some bs that says "proprietary blend" best of luck

I've been supplement free since i started working out but I wanna try taking creatine for a month to see if i get better results that way. I seem to have platoed.
ued.

Any advice? Which brand/type is the best? When and how to take it. What's loading/maintaining stage? Also is glutamine worth it?

Thanks

Glutamine isn't gona do anything for you to notice. Its just something to take to comfort yourself that you will heal better. Its not going to make you perform better, but it helps you heal better. I take 1-2 grams when I do leg workouts and chest workouts so i don't stay sore for 5 days straight. There are protein powders like optimum nutrition that come with the glutamine essentials and BCAA in them already.

Use CreaPure creatine monohydrate, they are a factory which a lot of companies get the liscense for because they have higher standards of production. You will see it in small print on some mono brands.

Take the "drink lots of water" advice seriously. I took a creatine supplement for about a month when training for a race. I was running 5 days a week and felt only slightly dehydrated at the time. At the end of one run, I got the sensation of someone kicking me in the crotch and stabbing me in the lower back with a screw driver. It progressively got worse over the course of two hours, and I had to ask a friend to drive me to the ER. By the time we got to the emergency room, i was balled up in a fetal position and could barely respond to the doctor because of the intense pain. Lucky for me the seasoned old doctor could tell immediately what was happening. Apparently I developed a kidney stone from excess creatine in my system and not enough fluids. This was by far the worst pain I have ever felt in my life. So once again, drink lots of water! It's no joke.

BTW... If you start to get the feeling described above, grab a beer immediately and slam it. There's something in beer that helps break up and pass the kidney stone.

You can search the web. I believe there were two studies which suggested that prolonged use (+30 days) could helped with muscle fiber recovery for runners and cyclist. I didn't see a benefit myself (other than a possible placebo effect) but I stopped taking the supplement after the kidney stone.

No need to load. Try 5g a day and drink your fluids. Its personal preference and not magic; don't expect your lift to jump up. Also, you need to increase your calories and log your lifts (if you aren't already).

Look into Jack3D... it has creatine in it also. I have taken plenty of supplements in my days, and this is by far the most results I have seen in awhile... It's late here (after 2am) so I don't want to get into ingredient specifics, but trust me... look it up.